My definition of "meditation" is a somewhat broad one. I
consider it's an opportunity for each of us to realize our
higher consciousness (or to realize our oneness with our higher
consciousness) and to let go of resistance.

Benefits and Techniques of Mediation

There are many benefits to meditation, which I see as side
effects or extras, rather than the primary purpose of
meditation. However, many individuals are inspired to meditate
because of the benefits or perceived benefits, such as improved
health, greater calmness, less sleep at night. Regular
meditators are generally more attentive, aware, and calm.

Given my broad definition, you can perhaps understand that I
recognize the existence of hundreds of techniques and advocate a
variety. Some are more supportive than others; some are more
conducive to continuing a long term practice than others; some
are easier to learn than others. A technique is a means to
assist you in reaching the deeper purpose of meditating.

Guided Meditation: One Approach

One of the techniques I use with people is the "guided"
meditation. A guided meditation is one in which a voice is used
to guide the process. The voice can be your own or someone
else's. Some folks feel more relaxed or more clear as a result
of guidance and support of another's voice.

A soothing voice is more conducive to a meditative state than a
harsh one. Simplicity is more helpful than complex words or
complicated ideas. A slow pace, rather than a fast cadence,
tends to foster greater depth. A regular practice is helpful for
going deeper.

Enhancing Your Guided Meditations

Here are suggestions for the most effective guided meditations
or guided visualizations, whether you wish to lead others
verbally, or you wish to benefit the most from being guided by
someone else, or you wish to guide yourself.

Align with the Divine. When we are in touch with our higher
consciousness, words flow through us. Or perhaps they do not
flow through us, in which case, silence is a perfect condition.

Establish Intention. A guided meditation that begins with a
stated intention will find perfect rhythm and sound and depth,
regardless of the spoken words. The best statements of intention
are simple and broad, like "to relax" or "to align with the
divine" or "to be more aware."

Be Present. New meditators are often concerned with "getting the
words right." However, a satisfying guided meditation is deeper
than words. Showing up fully will do more for lifting
consciousness than a well-edited script.

Breathe. Breathe and instruct others to breathe to enhance
grounding and relaxation. Some meditation teachers have rules
about breathing. I keep in simple: breathe in and breathe out.
And notice.

Be Conscious of Energy. You may see energy or feel it or sense
it or know what is happening energetically. If you feel
confusion, invite clarity to be present. If you sense
resistance, give your attention to safety or ease or comfort or
relaxation.

Honor Both Uniqueness and Universality. If you guide others into
a meditative state, remember that individuals are unique beings
with their own set of beliefs which are not to be undermined,
but honored. The deeper we move into a meditative state, the
more universal are the experiences, with space for each of us to
have our own unique expression.

Let go of Expectations of End Results. Sometimes we get fixated
on how we think things "should be" and miss living right now. A
guided inner experience can provide power to open to new
possibilities, if we just show up for the experience.

Feel and Express Gratitude. It's a joy to do inner work, which
usually prompts us to greater and greater gratitude. Gratitude
is a powerful consciousness from which to live and to express
outwardly.

Live in the Consciousness of Loving Kindness. Sometimes when we
are carrying on our daily lives, we forget the calmness of a
meditation. It's important to train ourselves to live this
calmness and joy.

Practice, Practice, Practice. It's important to practice until
meditation is part of your life style. If one approach feels
good one day and another another day, then you are trusting your
own inner guidance if you shift from one technique to another.

Copyright '1995, 2005 Marshall House. All rights reserved. You
may save this article, send it to a friend, or reprint it in
your online publications, provided the article remains complete
and this information is attached. Marshall House
http://www.mhmail.com and Voice of Jeanie Marshall
http://www.jmvoice.com

About the author:

Jeanie Marshall has an M.S. in Organization Development. She
facilitates private consultations by telephone throughout the
world, appears as a guest on television and radio shows, and has
produced guided meditations on audio cassette tapes, CD albums
and MP3 files. She is a mentor, coach, facilitator,
organizational development consultant, personal development
consultant, and writer.